Continuous Glucose Monitors (CGMs) and PCOS: Are They Actually Helpful?
- Lisa Smith Nutritionist
- Jan 5
- 5 min read
If you have PCOS and feel like your body doesn’t respond the way it “should” to healthy eating, you’re not alone. Many women I work with are doing the basics well, with balanced meals, fewer ultra-processed foods, regular movement, and yet still struggle with cravings, energy crashes or stubborn weight.
This is where continuous glucose monitors (CGMs) have gained attention in the PCOS space.
But are they genuinely useful, or just another wellness trend?
Used well, CGMs can offer valuable insight into how your body responds to food, stress, sleep and movement particularly if insulin resistance is part of your PCOS picture. Used poorly, they can add anxiety, confusion and unnecessary restriction.
Let’s break this down clearly and realistically.
Why Blood Glucose Matters in PCOS
Blood glucose and insulin regulation sit at the centre of many PCOS symptoms.
Insulin plays a role in:
Fat storage and fat breakdown
Ovarian hormone signalling and ovulation
Appetite regulation and cravings
Androgen production
Energy levels and brain fog
Around 60–70% of women with PCOS have some degree of insulin resistance, even in the absence of weight gain. This means insulin needs to be produced in higher amounts to manage glucose effectively, which can quietly drive symptoms even when blood tests look “normal”. This is why blood glucose regulation isn’t just a diabetes issue. For many women with PCOS, it’s a metabolic signalling issue.
What Is a Continuous Glucose Monitor (CGM)?
A CGM is a small wearable device with a hair like fillament that measures glucose levels in the interstitial fluid just under the skin, usually every 5–15 minutes.
Instead of a single fasting blood glucose reading, CGMs show:
How glucose rises and falls after meals
The size and duration of glucose spikes
Overnight glucose trends
The impact of stress, poor sleep, exercise and meal timing
For PCOS, this real-time feedback can help identify patterns that standard blood tests miss.
CGMs and PCOS: Where They Can Be Helpful
CGMs are not necessary for everyone with PCOS. But they can be particularly useful if:
1. You’re eating “well” but still struggling with weight or cravings
Many women discover their meals are technically nutritious but poorly structured for glucose stability, for example:
Too low in protein
Carbohydrates eaten alone
Long gaps between meals
Breakfasts that spike glucose early and set the tone for the day
CGM data can make this visible very quickly.
2. You suspect insulin resistance despite normal blood tests
Standard markers like fasting glucose or HbA1c can sit in range while post-meal glucose spikes remain high.
CGMs allow you to see:
Whether glucose rises too quickly
Whether it stays elevated for too long
Whether it crashes afterwards (often driving cravings)
This doesn’t diagnose insulin resistance, but it can highlight patterns worth addressing.
3. You want to personalise carbohydrate intake
PCOS nutrition is not one-size-fits-all.
Some women tolerate carbohydrates well when paired correctly. Others need lower portions or different timing. CGMs help answer:
Which carbs work best for your body - Read this post on why you might feel worse on a low-carb diet
How portion size affects you
Whether adding protein, fat or fibre improves your response
This is far more helpful than blanket carb avoidance.
What CGMs Don’t Tell You (This Is Important)
CGMs show glucose trends, not insulin levels.
You can still have:
Normal glucose readings
Elevated insulin production underneath
This is why CGMs should be used as a learning tool, not a diagnostic one, and ideally alongside clinical context and professional guidance.
They also don’t measure:
Hormones directly
Cortisol
Thyroid function
They are one piece of the puzzle, not the whole picture.
What Are “Good” Glucose Levels for PCOS?
Most healthcare targets are designed for diabetes management, not metabolic optimisation.
While individual targets vary, many practitioners working with PCOS look at:
How high glucose rises after meals
How quickly it returns to baseline
Whether levels stay stable between meals
Large, repeated spikes, even within “normal” ranges, can still drive insulin demand and fatigue. The pattern matters more than chasing a perfect number.
Common CGM Mistakes I See with PCOS
1. Chasing flat lines
Trying to eliminate all glucose rises often leads to:
Over-restriction
Fear around food
Undereating
Glucose is meant to rise after meals. The goal is gentle, controlled rises, not zero movement.
2. Cutting carbs without fixing meal structure
Removing carbs without increasing protein, fibre and fat often worsens:
Thyroid function
Cycle regularity
CGMs work best when they guide meal composition, not extreme avoidance.
3. Ignoring stress and sleep
Poor sleep and chronic stress can raise glucose levels independent of food.
If CGM data is interpreted without considering:
Cortisol load
Sleep quality
Work demands
It can be misleading.
How to Use a CGM Productively with PCOS
If you’re using, or considering a CGM, here’s how to make it supportive rather than stressful:
Track patterns, not perfection - Look for repeated responses, not one-off readings.
Compare meals, not foods in isolation - A carb eaten alone vs the same carb with protein and fat can produce very different outcomes.
Notice timing effects - Many women see higher spikes:
First thing in the morning
When meals are delayed
After poor sleep
Use it short-term - Most insight is gained within 2–4 weeks. CGMs are rarely needed long-term for PCOS.
Are CGMs Right for Everyone with PCOS?
No, and that’s important to say.
CGMs may not be appropriate if:
You have a repeated history of disordered eating
You’re prone to anxiety around numbers
You’re early in rebuilding a healthy relationship with food
In these cases, focusing on consistent meal structure and symptom tracking is often more beneficial.
Final Thoughts: CGMs as a Learning Tool, Not a Rulebook
Continuous glucose monitors can be incredibly useful for some women with PCOS, particularly those who feel they’re doing everything right but still feel stuck.
They work best when used to:
Understand your body’s responses
Refine meal composition
Support insulin sensitivity gently
Not to restrict, punish or micromanage food.
If blood glucose feels like a missing piece in your PCOS journey, a short-term, supported approach can provide clarity.
Key takeaways
Insulin resistance plays a major role in PCOS symptoms and long-term metabolic health.
A continuous glucose monitor like Lingo helps you see real-time glucose patterns and understand how food, stress, sleep, and exercise affect your blood sugar. My clients receive a 15% discount on Lingo.
The goal isn’t restriction, it’s personal insight that helps you make smarter choices for energy, hormones, and metabolism.
With the right guidance, small adjustments can create steady progress and more predictable results.
If you’re ready to understand your body better
If you’re interested in using a CGM alongside personalised nutrition support, this can be added to your 12-week PCOS Hormone Shift Method or your 1:1 consultations.
You’ll learn how to interpret your readings, build balanced meals, and improve your insulin sensitivity step by step.
Updated for 2026 with current evidence and clinical insight.
Disclaimer: The information provided is for educational and informational purposes only and should not be considered medical advice. While I provide guidance based on my expertise as a BANT registered nutritionist and health coach, all health-related decisions should be made in consultation with your GP, specialist, or healthcare provider. Any changes to medication, supplements, or treatment plans should only be made under the supervision of a qualified medical professional. The suggestions outlined are intended to support general well-being and do not replace medical treatment or diagnosis. Always consult a healthcare professional before making significant lifestyle or dietary changes.
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